A free 7-day high-protein, high-fiber meal plan with breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.
7-day high-protein, high-fiber diet meal plan
High-protein diets are popular for weight loss, building muscle, and keeping you full. But if you’re eating a lot of protein and skipping fiber, you’re missing a key piece of the puzzle.
Following a high-protein diet is beneficial and helps you feel full, but fiber amplifies the effect. Adding meals high in fiber reduces cravings and snacking, slows digestion, and stabilizes blood sugar. Fiber feeds the good bacteria in your gut. These microbes help with digestion, immunity, and even your mood! This week’s meal plan provides at least 120 grams of protein and 25 grams of fiber each day to help you reach your goals!
Update on new WW points plan
For all my WW friends, WW has added a new 0-point food (oatmeal!), but it will take some time to update the recipe. So far, everything from 2025 to 2018 has been updated. The good news is that every recipe on my site is linked to the WW Recipe Builder (which only works on phones) so it automatically gives you new points.
Why high protein?
As many of you know, I’ve been following a high-protein diet for muscle gain for the past few years, and it’s made all the difference to me! I feel stronger and more satisfied, so I don’t eat sweets or chips between meals or at the end of the day. We know many of you are struggling to meet your protein goals, so we were inspired and created a high-protein meal plan for you this week. If you enjoy it, we will share one or two with you every month. Plus, I’m working on a high-protein cookbook, so stay tuned!
To reach my protein goals, I typically split my protein intake into three meals. For example, if your goal is to consume 120 grams of protein per day, aim to add at least 30 grams per meal and 10 to 30 grams per snack. If you’re not sure how much protein you should eat per day, this article may help.
How it works
If you are new to my meal plan, this is just for reference. There’s plenty of wiggle room. for you add more foodYou can change the recipe to your desired menu, such as coffee, beverage, fruit, snack, or dessert, or search for recipes by course in the index. Depending on your goals, you should aim for at least 1,500 calories* per day. There is no one size fits all and it depends on your goals, age, weight, etc. Always consult a nutritionist or nutritionist about your specific needs.
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Older people with kidney or liver disease, gout, certain metabolic disorders, or reduced kidney function may need to limit protein to avoid complications. It is always best to consult with your healthcare provider or nutritionist before significantly increasing your protein intake, especially if you have an underlying medical condition.
Lastly, if you’re on Facebook, join my Skinnytaste Facebook community where everyone shares photos of the recipes they make. You can sign up here. I love all the ideas everyone shares! If you’d like to join our email list, subscribe here so you never miss a meal plan!
The Ultimate Skinny Taste Meal Planner
Get the best meal planner from Skinnytaste! The 52-Week Spiral Bound Meal Planner includes a weekly meal planning grid that you can tear out and stick on the fridge if you want, a 12-week meal plan, 30 recipes (15 new), and a tear-out grocery list. I like to start my week with gratitude, positivity, and intention, so I’ve included space for that too. I hope you love this as much as I do!
Buy the Skinnytaste Meal Planner here:
High Protein Diet Meal Plan:
Breakfast and lunch from Monday to Friday are served for one person, while dinner and all meals on Saturday and Sunday are designed to feed a family of four. Some recipes provide enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to prepare every meal according to plan. Add high-protein snacks to help you reach your protein goals.
Monday (1/12)
B: Egg white grill and 2 tangerines
L: Ahi Tuna Poke Stack
D: Spicy Sriracha Tofu Rice Bowl with Roasted Broccoli
Total Calories: 1,591* Protein: 126.5g
Tuesday (1/13)
B: Egg white grill and 2 tangerines
L: Ahi Tuna Poke Stack
D: Skillet Ground Turkey Tacos Cauliflower Rice with 2 tablespoons Shredded Mexican Blend Cheese and Black Beans
Total Calories: 1,460* Protein: 127.5g
Wednesday (1/14)
B: Egg white grill and 2 tangerines
L: Chicken egg roll bowl, 1 cup steamed peas
D: Air Fryer Bacon Wrapped Pork Tenderloin with Harvest Kale Salad and Roasted Winter Squash
Total Calories: 1497* Protein: 127g
Thursday (1/15)
B: Egg white grill and 2 tangerines
L: Chicken egg roll bowl, 1 cup steamed peas
D: Cheeseburger Crunch Wraps with Skinny Garlic Parmesan Cheese Fries (Recipe x 2) (Recipe x 2)
Total Calories: 1,465* Protein: 128g
Friday (1/16)
B: Savory cottage cheese balls with a spoonful of pistachios
L: Chicken egg roll bowl, 1 cup steamed peas
D: Shrimp Fajitas with the Best Guacamole (½ Recipe) and 12 Tortilla Chips
Total Calories: 1,425* Protein: 122.5g
Saturday (1/17)
B: Slow Cooker Steel Cut Oats
L: Tuscan White Bean Soup with Meatballs
D: dinner
Total Calories: 610* Protein: 36.5g
Sunday (1/18)
B: Strawberry Banana Smoothie (Recipe x 4)
L: Leftover Tuscan White Bean Soup with Meatballs, 2 ounces multigrain baguette and 2 teaspoons butter.
D: Slow Cooker Hungarian Goulash with Mashed Cauliflower and Roasted Carrots
Total Calories: 1,494* Protein: 128.5g
*This is just a guideline, women should aim for approximately 1500 calories per day. Here’s a helpful calculator to help you estimate your calorie needs:
*Google Docs
shopping list
produce
- 5 medium ripe bananas
- 2 (6-ounce) containers of berries of your choice (you can place frozen mixed berries in steel-cut oats if you prefer)
- 8 tangerines
- 1 medium lemon
- 3 medium limes
- 1 small pomegranate (or container with seeds)
- 3 small (5 ounce) + 2 medium (6 ounce) Hass avocados
- 1 medium + 1 large cucumber
- 5 medium + 1 large red bell pepper
- 2 large Cubanelle peppers
- 1 small jalapeño (optional, for guacamole)
- 3 large garlic cloves
- 1 (2-inch) piece of fresh ginger
- 2 lbs + 2 large carrots
- 1 small bunch celery
- 2 bok choy
- 1 ½ pound broccoli florets
- 1 medium head cauliflower
- 1 bag (12 ounces) riced cauliflower
- 1 medium acorn squash
- 2 medium russet potatoes
- 1 large bunch of chives
- 1 small bunch fresh Italian parsley
- 1 small and 1 fresh cilantro
- 1 medium bundle of fresh culantro (if you can find it)
- 1 small bunch/container fresh sage
- 1 small bunch/container of fresh thyme
- 1 package (14 ounces) coleslaw or broccoli slaw mix
- 1 medium collard green or kale
- 1 medium bunch Lacinato Kale
- 1 small head romaine lettuce
- 1 dried grape or cherry tomato
- 1 small red onion
- 2 small onions
- 1 small and 4 medium yellow onions
meat, poultry and fish
- 1 pound boneless, skinless chicken breast
- 1 pound 93% lean ground chicken
- 2 ½ pounds 93% lean ground turkey
- ½ pound sweet Italian chicken sausage
- 1 piece of bacon cut in the center
- ¼ pound raw sushi grade tuna
- 1 ½ pounds shrimp, peeled and deveined
- 1 pork tenderloin (1 ½ pounds)
- 2 pounds beef chuck roast
Seasonings and Spices
- extra virgin olive oil
- canola oil
- cooking spray
- Olive oil spray (or buy Misto Oil Mister)
- Kosher salt (I like diamond crystal)
- Pepper grinder (or fresh peppercorns)
- onion powder
- garlic powder
- pure maple syrup
- cinnamon
- Vanilla extract (optional, for strawberry smoothie)
- Reduced sodium soy sauce*
- sesame oil
- Sriracha Sauce
- rice vinegar
- Furikake (or toasted sesame seeds)
- mayonnaise
- Chinese Makgeolli or Mirin
- bay leaves
- Thai Sweet Chili Sauce
- Sesame seeds (various colors, if you can find them)
- cumin
- red pepper powder
- oregano
- sazon seasoning
- balsamic vinegar
- Dijon Mustard
- ketchup
- yellow mustard
- Chipotle red pepper powder
- Paprika (preferably sweet Hungarian)
- pepper
- caraway seeds
Dairy Products and Other Refrigerated Items
- ½ dozen large eggs
- 1 pint liquid egg whites
- 2 (14-ounce) packages extra-firm tofu
- 1 small box butter
- 1 quart of low-fat milk (or milk of your choice)
- 1 pint low-fat buttermilk
- 1 block (5.3 ounces) low-fat cottage cheese
- 1 package (8 ounces) shredded Mexican cheese blend
- 1 (8-ounce) package sliced cheddar or American cheese
- 1 small piece of fresh Parmesan cheese
- 1 small container sour cream (optional, for goulash)
gig*
- 1 package light multigrain English muffins
- 1 multigrain baguette (8 ounces)
- 1 10-inch low-carb tortilla (e.g., tumaros)
- 1 pack (taco size) low-carb tortillas (e.g. La Tortilla Factory)
- 1 quick cooking steel cut oats (small package)
- 1 small package dried brown rice (or 3 cups pre-cooked)
- 1 small package dry white rice (or 2 cups pre-cooked)
- 1 small package of all-purpose flour
- 1 pack seasoned bread crumbs
- 1 large bag of tortilla chips
Canned and Jarred
- 2 cans (15 ounces) cannellini or navy beans
- 1 can (15 ounces) black beans
- 1 medium jar sliced dill pickle
- 2 packs (32 ounces) unsalted chicken bone broth
- 1 can (14 ounces) low-sodium beef broth
- 1 crushed tomato (14.5 ounces)
- 1 can (8 ounces) tomato sauce
- 1 (4 ounce) can or (4.5 ounce) tube tomato paste
- 1 small jar salsa
frozen
- 1 peeled edamame (small package)
- 1 large package gutted peas
- 1 medium bag of strawberries
other fabrics
- 1 pack unflavored or vanilla protein powder
- 1 pack flax meal (meal)
- 1 pack or small bottle of Chicken Boullion Better Than Boullion
- 1 small package shelled roasted pistachios (if purchasing in bulk you will need 2 tablespoons)
- 1 small package pecan halves (if purchasing in bulk you will need ½ cup)
- 1 small bag brown sugar (optional, for goulash)
- Monkfruit sweetener or sweetener of your choice (optional, for strawberry smoothie)
Non-food items
*You can also purchase gluten-free if you wish.
